caffeine in the morning

consumption and its timing in the morning can significantly influence your alertness and energy levels throughout the day. Andrew Huberman recommends delaying caffeine intake by 90 to 120 minutes after waking up. This approach helps to avoid the afternoon energy crash and allows the body's natural adenosine system to function properly 1 2.

Key Points:

1. Natural Cortisol Release: Upon waking, the body naturally releases cortisol, which promotes wakefulness. Consuming caffeine too early can interfere with this natural process, potentially leading to a mid-morning energy slump 1.

2. Adenosine Blocking: Caffeine blocks adenosine receptors, which helps keep you alert. However, if these receptors are blocked immediately upon waking, it can lead to a buildup of adenosine later, causing a drop in energy levels 2 3.

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     1

     Caffeine Timing

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     2

     Caffeine Timing Tips

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     3

     Caffeine Timing

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3. Improved Sleep Quality: Delaying caffeine can reduce the need for additional afternoon doses, which can interfere with sleep quality at night 4.

4. Morning Hydration: Hydrating immediately upon waking is crucial, especially if exercise is planned shortly after. This practice supports overall health and prepares the body for subsequent caffeine intake if required 5.

To optimize your daily alertness and minimize afternoon crashes, consider incorporating these habits into your routine.